1. Kneading: Take a sitting position, put your hands and fingers together, put them on the left and right back lumbar vertebrae respectively, and knead them up and down slowly with palms inward until you get hot.

2. Rolling: Make a fist with both hands and massage around the waist, from bottom to top, from top to bottom, repeatedly. The head can be tilted back and forth.

3. Push: After the hands rub against each other and get hot, put them in the middle of the lumbar spine and push them from top to bottom for 30-50 times until they feel hot locally.

4. Shake: put your hands on your waist, press the root of your palm on the waist eye, and shake your palm up and down quickly 15-20 times.

5. Point: Take the sitting position, point the Weizhong point (behind the knee joint) on both legs with the fingertips of both hands, and press 1-2 minutes until the pressed part feels sour, numb and swollen.

6. Pressing: Put your hands on your hips, press your thumb on your waist and eyes respectively, squeeze hard, and rotate the pressing, first clockwise and then counterclockwise, a total of 36 times.

7. Pinch: Sit with your feet stretched forward, or bend your knees, or sit straight. Lift the waist muscles with both hands 15-20 times respectively.

8. Pressing: Take the sitting position and press Renzhong point 1-2 minutes with the middle finger tip of your left hand or right hand.

9. Knock: Make a fist with both hands, with the fist heart outward. It is advisable to tap the waist lightly without pain, and tap 30 times at the same time.

10, grasping: Hands akimbo, thumb in front, press on the waist, the other four fingers grasp the skin from both sides of the lumbar spine, grasp the tail from the waist eye, and grasp both hands at the same time, 36 times each.